Honey and Sesame Chicken Stir-fry with Brown Rice

Honey and Sesame Chicken Stir-fry with Brown Rice

Published by Michelle Gale, APD. on 25th Sep 2019

This chicken and vegetable stir-fry is packed full of protein and fibre goodness. It has the perfect balance of sweet and savoury, with a burst of nutty sesame in every bite!

Serves: 4

Prep time: 15 minutes

Cooking time: 10 minutes


INGREDIENTS

500g chicken breast, cut into 2-3cm cubes

2 tsp soy sauce

2 garlic cloves, minced

3cm piece of fresh ginger, minced

2.5 Tbs honey

1.5 tsp soy sauce

1 tsp rice wine vinegar (or white vinegar)

1 tsp sesame oil

1 tsp cornflour

1 Tbs extra virgin olive oil

2 medium carrots, cut into 3cm sticks

1 head of broccoli (about 300g), cut into florets, stem cut into 3cm sticks

2 spring onions, cut into 3cm pieces

4 cups cooked brown rice

1 Tbs sesame seeds


METHOD

  1. Marinate the chicken in the soy sauce, garlic and ginger while you prepare the vegetables and sauce (you can marinate for longer if you have time).
  2. Make the sauce by mixing the honey, soy sauce, vinegar, sesame oil and cornflour in a small bowl. Set aside.
  3. Heat half of the olive oil in a wok. Add the chicken and stir-fry on high heat for 4-5 minutes, or until browned and just cooked. Transfer to a plate.
  4. Heat the remaining oil in the wok. Throw in the carrot and stir-fry for 2 minutes. Add the broccoli florets and stems, and cook for a further 2 minutes.
  5. Add the cooked chicken, spring onions and sauce to the wok and stir for 1 minute or until well combined and heated through.
  6. Divide the chicken stir-fry and brown rice between 4 bowls and sprinkle over the sesame seeds to serve.
Nutrition Information (Per serve)
Energy (kJ) 2370
(Cal) 567
Protein (g) 38
Total Fat (g) 11
- Saturated Fat (g) 2.0
Total Carbohydrate (g) 73
- Sugars (g) 19
Dietary Fibre (g) 8.7
Sodium (mg) 403

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